Jackie Wright – A Great Resistive Tubing Workout You Can Take Anywhere
July 31, 2009
(First in a Three-Part Series)
Resistive tubing is just plain practical. It is inexpensive, light weight and effective muscular strength training equipment that just about anyone can benefit from using – just about anywhere. The first part of this three-part series will highlight two upper body exercises possible with resistive tubing. As always, consult your physician prior to beginning any exercise program.
A few tips on working with resistive tubing:
• Choose tubing with handles (there are many types of resistive tubing – however, this workout features tubing with handles).
• Choose a variety of tubing for different levels of intensity. Most tubing comes in different colors but the real significance is not the color but the thickness of the tubing.
• The thicker the tubing the more resistance it will provide and the thinner the tubing, the less resistance.
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• Each exercise may require different levels of resistance.
• The position of the tubing, where it is tethered, and how it is held are all important factors for safety and effectiveness.
• Make certain that the tubing is in good condition with no obvious wear or tears.
• Make certain to control your movements throughout the exercise and avoid letting the tubing pull your body out of alignment/position.
• Always warm-up prior to and cool down/stretch following this workout.
• Rotate shoulders back/down/rib cage lifted, navel pulled toward the spine, knees relaxed and, keep the body weight in the heels for standing exercises.
• Two slow counts each direction.
• Perform 1-3 sets of 8-12 repetitions of each exercise; 2-3 times per week.
• Allow 24-48 hours between muscular strength training days.
Upper Body Resistive Tubing Exercises
Chest – (Targets the Pectorals) – Chest Cross Over-Choose Moderate to Thick Tubing – Anchor tubing around an immovable object slightly higher than shoulder height. Holding the handles, face away from the anchor, stagger the legs, hinging forward approximately 20 degrees from the hip joint, moving far enough away from the anchor to create enough resistance in the tubing so you are able to completely extend the arms at the elbow joint and cross over your chest at the breast bone. Arms should begin and end at 90 degrees of flexion at the elbow joint and should be slightly above shoulder height since the tubing is tethered above the shoulders. Engaging your pectoral muscles, press the arms forward and toward the midline of the chest, so the hands almost touch. Then, return to the beginning position with control.
Back-(Targets the Trapezius-Upper/Mid-back)-Seated Retraction – Choose Thicker Tubing – Sitting on a bench 8-16 inches in height, place the tubing under the arch of your shoes. Holding the handles, cinch up the tubing in the hands until you are able to extend the arm/legs at the elbow/knee joint and keep the tubing taut from the hands to the feet. The feet should be shoulder width apart, your torso tall, and the palms facing the floor, with the arms fully extended. Engaging the trapezius muscles, retract the shoulder blades driving the elbows back/up and keeping the elbows up at shoulder height as you retract. Then, return to the beginning position with control.
Next week, we will present more resistive tubing exercises for the upper and lower body.
– Jackie Wright is the owner/manager of Never Summer Fitness LLC in Grand Lake, Colorado. She can be reached at her Web site http://www.neversummerfitness.com, her e-mail at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
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